Intermittent fasting
Intermittent fasting means leaving a period without calorie-containing food or drinks between meals. Here you can plan a 12, 14 or 16-hour overnight break, counted from the end of dinner or your last calorie-containing intake.
Breakfast time
Choose your dinner finish time
Local clock-time estimate, not a medical recommendation. If the clocks change overnight, the elapsed fasting time may differ by an hour.
Timing and nourishment
Fasting is about when you eat, not a substitute for balanced meals. 12 hours is the program's minimum: it helps the body move into ketosis. Longer is not necessarily better, so choose 12, 14 or 16 hours depending on your experience, life stage and personal situation.
During the break
Water keeps you hydrated. Plain tea or coffee without sugar or milk contain very few calories; food, milk, juice and other calorie-containing drinks end the fasting period. Take prescribed medication as directed, including with food when required.
Before starting
Do not start fasting without individual medical guidance if you are pregnant or breastfeeding, under 18, underweight, have diabetes or a history of eating disorders, or take medication affected by food or blood sugar. Stop the fast if you feel unwell, dizzy or weak; seek medical advice if symptoms persist or are severe.
Program guidance: 12 hours is the minimum and helps the body move into ketosis. Choose 12, 14 or 16 hours depending on your experience, life stage and personal situation. We usually recommend fasting after dinner to make use of the sleep hours, so you don't need to eat anything. Sleep counts. Finish dinner at 19:00 for breakfast at 07:00, 09:00 or 11:00. Do not delay recovery after training just to extend your fast.
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